Sexual Stamina Training

You train for a career and for sporting events, so why not consider sexual stamina training? Endurance in the sack can lead to great lovemaking and a happy partner. As with any training, you need a plan and a commitment to your goal. Learn to increase your sexual stamina and become a dynamo in bed.

A couple performing crunches together in a park.
Credit: Martinan/iStock/Getty Images

Physical Training

Sexual stamina depends a good deal on the physical. To train for better endurance in bed, you need to strengthen your body overall with muscle-building activities such as crunches, push-ups and weightlifting. Also, a very specific exercise called Kegel should be practiced. To perform this exercise, clench the muscles you use to stop urine flow. Clench them and hold for a few seconds, then release. Do 10 or more repetitions several times a day to help build the "sex muscle" for sexual stamina.

Mental Training

Mental training is important in creating greater sexual endurance. You need to maintain a positive outlook and believe you can become a better, longer-lasting lover. The main point to remember during intercourse is to relax your mind and allow it to center on the physical feeling you are experiencing. Don't over-think the act or worry about having an orgasm too soon; instead, allow your body to respond naturally. If you feel yourself nearing orgasm sooner than you would like, slow down your breathing and distract yourself from thinking about your genital area. Focus on other areas of your body to help delay climax.

Controling Ejaculation

There are many methods men can use to help control when they ejaculate. These methods will help increase sexual stamina when practiced for some time. One of the easiest methods is to withdraw the penis from the vagina when you get close to climaxing. Reenter once the intense sensation has passed. Another method of control is to grasp the base of the penis firmly when you near orgasm. Continue pressing until the overwhelming desire to orgasm has passed. These ejaculation control techniques are best practiced during masturbation. A man can use masturbation as a tool by lengthening out the time he engages in the practice before allowing himself to orgasm. This practice will help when he engages in the more stimulating practice of intercourse with a partner.


A sexual stamina trainee may wish to invest in some extraneous tools to aid his endurance in the bedroom. There are sexual toys that can help a man control ejaculation and thus last longer. One of the most popular of these toys is a ring that fits around the penis and serves to help a man retain an erection and restricts blood flow so that orgasm is delayed. Another method of delaying climax is to put desensitizing cream on the penis head. These creams act to numb the penis and therefore allow a man to last longer. Men who use toys and creams over time find that they increase endurance in sexual sessions even when they do not use these tools.


The benefits of sexual stamina training are numerous. It increases pleasure in intercourse for both partners. It also can serve to bring romantic lovers closer together in their relationship due to an improved sex life. Another good aspect is that the person who trains physically for greater sexual endurance will also reap the benefits of better health in general. Finally, accomplishing the feat of becoming a long-lasting lover will give the person a boost in self-confidence and esteem.

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